DW Wed, July 1

Kettlebell Day
5 Rounds (3 Round Beginners) for time

if you do not have Kettlebells, do what is below with DBs

3 2 Handed KB Swing
3 R Arm KB Swing
3 L Arm KB Swing
3 2 Handed KB Swing
3 R Arm KB Clean & Press
3 L Arm KB Clean & Press
3 2 Handed KB Swing
3 R Arm KB Snatch * (Beginners stick to Clean & Press)*
3 L Arm KB Snatch *
25 Air Squats
or
5 DB Swings (DB = Dumbells)
5 DB Right Arm Curls
5 DB Left Arm Curls
5 DB Cleans
5 DB Swings
25 Air Squats

DW Tues, Jun 30 (Power Day #1 Modified)

EVERYONE

3 Rounds

increase weight in each round

10/7/5 Bench
10/7/5 Burpee DB Combo
10/7/5 Front & Side Raises
10/7/5 Seated Row
10/7/5 Back Extensions with weight
10/7/5 Tri Rope Pushdown
10/7/5 Tri Kickbacks
15/10/5 Close Grip Pushups (no weight)

Rest 2 min between rounds
Minimal rest between exercises

Optional: Add 25 box or frog jumps after each round

DW Monday, Jun 29

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

Sumo Deadlift High Pull (SDHP)
Box Jumps

*RUN 100 M AFTER EVERY ODD ROUND

FOR TIME


Beginners

10-9-8-7-6-5-4-3-2-1

Sumo Deadlift High Pull (SDHP)
Box Jumps

*RUN 100 M AFTER EVERY ODD ROUND
FOR TIME

DW Friday, June 26

Blast from the past...this is from Sept 16....people were puking, team workout...
Everyone...

Three rounds for time of:

Run 800 meters
25 Pushups
25 Squats
50 Sit-ups

DW Thurs, June 24

Go for a 30 Min light jog or 1 hour steady walk.

If you did Mon, Tues, and Wed...you should need a break. If not, do Mon, Tues or Weds workout.

DW Wed, June 24

AMRAP in 20 minutes:

5 Handstand push-ups
10 Bench press (M-135/W-70)
15 Push press (M-75/W-45)
20 Dips


Beginner Workout (AMRAP 15 Min):

5 Push Ups
10 Bench Press
10 Push Press (Small Squat + Over head Press)
15 Dips

DW Tuesday, June 23

2 x 10 warmup of each – Squat, Bench, Deadlift (moderate weight)

MAX WEIGHT on EACH
Back squat, 3 rep
Bench, 3 rep
Deadlift, 3 rep

BT Abs when you finish (have a partner sit on your feet)
25 Sit Ups
25 Clap Right (to your partners hand)
25 Clap Left (to your partners hand)
25 Resist with a Broomstick (have your partner push you back)

DW Monday, June 22

4 Rounds of the following for time (Beginners):

25 (15) Jumping Pull Ups
25 (15) Sit Ups
25 (15) Push Ups
25 (15) Squats
400 Run

DW Friday, June 19

5K Run

DW Thurs, June 18

Reserving the next power day for Tuesday. Sorry if I threw you off...

"The Chief" or should we call this the "Mark VanDyke"

Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats (with moderate weight)
Rest 1 minute.

Repeat for a total of 5 cycles (3 cycles for Beginners)

DW Wed, June 17

Beginners in ( )
For Time:

400 Run

10 Rounds (5 Rounds) of:
4 Pull Ups
4 Dips

100 (50) FULL Sit Ups or Full Crunches on a Big Ball

10 Rounds (5 Rounds) of:
4 Burpees
4 KB or DB Swings (Kettlebells or Dumb Bells)

400 Run

DW Tuesday, June 16

Crazy Deadlift Day (Regular or Straight Leg - Work on a nice flat back)

1. 15 Reps light (85/45)
2. 10 Reps Med/Light (100/65)
3. 5 Reps Med (100/65 or 5-10 lb more)
4. Deadlift Progression: 3-3-3-3-3 (start with med weight and add about 5 lb for each set)
5. 15 Reps at 50% of your last set of 3

BEGINNERS:
1. Deadlift Technique and Practices with light weight: 15 Reps (3 Sets/Count out loud)
2. Deadlift Progression 3-3-3 - Goal to DL body weight.

PART TWO: MINI WOD
50 M Walking Lunges
10 Push Ups
50 M Sprint
10 Push Ups
AMRAP 12 MINUTES (Beginners - 8 minutes)

DW Mon, June 15

3 rounds for time of:

50 Squats
10 Real Pull Ups or 20 Jumping (Asst) Pullups
10 Hang power cleans

Beginner Workout
3 Rounds for time

30 Air Squats
10 Jumping Pullups (if you can do real, so as many as you can unassisted)
10 Cleans
(look this exercise up on www.crossfit.com) If you cannot do a clean do 15 Barbell High Pull instead)

DW Fri, June 12

AMRAP in 20 Minutes

100 M Farmer's Walk (HEAVY Kettlebell, Cinderblock, Bricks, or Dumbell in Each Hand)
15 Tuck Jump Burpees
30 Air Squats


Beginner Workout

AMRAP (As Many Rounds As Possible) in 15 Minutes

20 Walking Lunges (with or without weight)
10 Burpees (pushup + a jump)
30 Air Squats

The rest you get is the rest you need. If you do not need rest, just keep plowing through.

DW Thurs, June 11 (Power Day #5)

Beginner and Advanced Workout. Beginners, if you are a beginning lifter, go lighter on the weights.

Advanced: 3 rounds 12-10-8
Beginner: 2 rounds 12-10 (one round where you do 12 reps of each exercise and another round where you do 10 reps of each exericse)

Bench (Flat or Decline)
Thruster (Squat with a Push Press)
Bent Over Row
Walking Lunges (Heavier Weight, each step counts as one)
Lat Pulldown
21’s – Bicep Curls (do 21 each time, 7 bottom half, 7 top half, 7 full curls)
Calf Raises
One Arm Tri Pushdown (ea arm)

rest 1-2 minutes between each round.
minimal rest between exercises

If you are looking to add a little cardio, do a 400 run or 25 box jumps between rounds.

DW Wed, June 9

You will need a watch with a split to do this workout properly. Dave, Grey, Marg, and I did this on Tuesday (31:40). Nice sweat! Grey ran slow so we could stay together. Feel free to mix up the crunches.

1 minute run
10 Pushups
20 Crunches
2 minute run
10 Pushups
20 Crunches
3 minute run
10 Pushups
20 Crunches
4 minute run
10 Pushups
20 Crunches
5 minute Run
10 Pushups
20 Crunches
GO BACK DOWN STARTING WITH A 4 minute run and finish with 10 Pushups/20 Crunches

Beginner Workout
1 minute run
10 Pushups
20 Crunches
2 minute run
10 Pushups
20 Crunches
3 minute run
10 Pushups
20 Crunches
GO BACK DOWN STARTING WITH A 3 minute run and finish with 10 PU/20 CR

DW Tues, June 9

Five rounds:

145/95 pound Deadlift, 12 reps
145/95 pound Squats, 9 reps
95/45 pound Push press, 6 reps

Rest about 1-2 min between rounds

Weights are a guide. Lighter or heavier if needed.


Beginner Workout
For proper form look at www.crossfit.com (click on "exercises & demos" and watch the appropriate video)

3 Rounds (use a barbell (straight bar) for all exercises):

12 Deadlift (video demo is under the "power lifts")
9 Back Squats
6 Push Press

Rest 1-2 minutes between rounds

DW Monday, June 8

Warmup:
400 Run
100 regular or ball crunches

5 Rounds for time of:

10 DB Cleans
20 Pushups
30 Double Unders or 1:30 regular jump rope (Double Unders -a failed attempt counts as one)


Beginner Workout
5 rounds for time:

20 Air Squats (full squat with no weight, tap your butt on a bench each time)
15 Pushups
1 minute jump rope

DW Friday, June 5

It's a beautiful day for a run...

Run 2 miles strong

or

Run 1 mile, then at a track...

run
800 for time
rest 2 min
400 for time
rest 1 min
200 for time

400 jog easy

DW Thurs, June 4

Do all 3 sets before moving onto the next round
Increase weight on each set
Use heavier weight and a spotter
You should struggle to get the last set of 5 on each exercise
Do exercises in any order

3 x 5 Back Squats
3 x 5 Seated Row
3 x 5 Bench

When you finish that --
Superset the following:
2 sets of
10 tri pushdowns
10 hammer curls
20 incline sit ups

DW Wed, June 3

Five rounds for time of:

Run 400 meters
30 Box jump
30 Wall ball shots (if you do not have a med ball do: 30 air squats + 15 pushups)

When you finish --
200 ABS (break up the following)
50 Crunches
50 Right Side crunches
50 Left Side crunches
50 Crunches

DW Tues, June 2 (Power Day #2)

5 Rounds

• 15 Snatch Grip Deadlift (Regular Deadlift with a wide grip - alternate regular and straight leg if you want)
• 10 Power Cleans (try to increase weight throughout set or increase from last Power Day #2)
• 5 Overhead Squats (OHS)

Rest about 1 minute between rounds - minimal rest between exercises

When you finish: Stabilizers - Front, Right, and Left Sides

6 minutes straight - 20 sec on each